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Perfect Fit Newsletter 20 February, 2017

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Try this trending fitness meal
What you eat will make or break your fitness results so if you aren’t happy with your current body then I’ll bet that your diet could use some improvement.

I realize that finding the time to cook and eat healthy meals is a challenge for many of my clients and so I’d like to introduce you to the Nourish Bowl.

What is a Nourish Bowl? It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs and various flavor adds.

A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals.

Build Your Own Nourish Bowl

Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal.

Start with Greens: A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from:
  • Spinach
  • Kale
  • Collards
  • Arugula
  • Romaine
  • Micro Greens
  • Sprouts
  • Mustard Greens
  • Swiss Chard
Add Protein: Protein is important for supporting your fitness progress, in addition to providing you with usable energy to power your day. Be sure to vary the protein that you choose from time to time. Choose from:
  • Egg
  • Beans
  • Lentils
  • Fish
  • Chicken
  • Beef
  • Pork
Add Healthy Fat: It’s vital that your diet be rich in healthy fats so don’t skip this category! Healthy fats help to keep you satiated, a benefit that will pay off in fewer calories consumed over the long haul. No more energy crashes in the afternoon! Choose from:
  • Avocado
  • Nuts
  • Seeds
  • Olive oil
  • Olives
Add Veggies: Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding to your bowl. Choose from:
  • Zucchini
  • Bell peppers
  • Cucumber
  • Tomatoes
  • Cauliflower
  • Radish
  • Snap peas
  • Cabbage
  • Carrots
  • Parsnips
  • Any other veggie of your choice
Add Healthy Carbohydrates: Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure to include a serving of one of the following in your bowl. Choose from:
  • Quinoa
  • Sweet Potato
  • Brown or Wild Rice
  • Beans
  • Corn
  • Peas
Finish with Flavor Add-Ons: Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoy-ability of the bowl. Choose from:
  • Chopped fresh herbs
  • Dried herbs
  • Homemade dressing
  • Homemade sauce
  • Vinegar
  • Hummus
  • Lemon juice
I’ve posted an example Nourish Bowl below for you to enjoy and to get your creative juices flowing as you begin to design and enjoy your Nourish Bowls of your own creation.

Don’t forget to get your fitness on by exercising 3-5 times each week. Remember that for your workout to be effective it must be challenging, progressive and consistent.

If you aren’t yet one of my amazing clients, but you’ve thought about it, reach out to me today. I’d love to hear from you and to get your fitness routine dialed in for maximum results!
Eat Less Sugar
Here’s the easiest way to drop unwanted weight: Eat Less Sugar. You’d be surprised at how many of the things that you eat on a consistent basis contain added sugar. It’s the accumulation of all these added sugars that create unwanted pounds to show up, seemingly out of nowhere.

When in doubt eat less sugar. You’re sweet enough already!
Quinoa Nourish Bowl
Here’s a Nourish Bowl that’s a great recipe to model! Once you’re ready, get creative and add your own favorite greens, protein, healthy fat, veggies and healthy carbs to a bowl and dive in. Enjoy!

Servings: 2

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • ¼ cup uncooked quinoa
  • ½ cup chicken broth
  • 1 Tablespoons spaghetti sauce
  • 1 teaspoon water
  • 1 cup fresh spinach
  • 2 hard boiled eggs, peeled and sliced in half
  • ½ avocado, pitted and chopped
  • 6 cherry tomatoes, halved
  • sea salt and black pepper to taste
Instructions:
  1. Combine the quinoa and broth in a small pot over medium high heat. Bring to a boil, reduce the heat and cook, covered, for 15 minutes. Remove from heat and mix in the spaghetti sauce.
  2. In a small skillet place the water over medium heat. Add the fresh spinach and sauté until tender.
  3. Divide the quinoa between two bowls and top each with one of the eggs, and half of the spinach, avocado and tomatoes. Season to taste with salt and pepper. Enjoy!
Nutritional Analysis: One serving equals: 323 calories, 15g fat, 33g carbohydrate, 286mg sodium, 8g sugar, 10g fiber, and 15g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.
David Corder -CPT

Perfect Fit Wellness Center

9480 Curtis Rd
Falcon, Colorado 80831

719-331-3352

My Website


Happenings at PFWC!
Time for some Dance Fitness!
Dance Fitness is back! That's right! Shawna is back with her Zumba inspired classes on Tuesday and Thursday evenings at 6:00 p.m. Check out the online calendar for the details.

Only 2 Rooms Left for our Yoga Retreat in Spain!
The next Yoga Retreat will be held in a 5 Star resort in the wine country of Spain. It is entitled "Creating Abundance". Check out the information on the web site HERE. Don't miss your chance to travel in luxury and learn with us.


Boot Camps are the way to go! You heard it on the television and the radio this week. Boot Camps offer you so much more than just a workout plan. It is a steady time, everyday, to meet with friends, stay motivated and work your intensity. We currently have 12 Boot Camps a week and I am more than happy to add more, if we have enough people to join us. If you do your research, you'll find that the cost of Boot Camps here at PFWC are about half of what they are anywhere else. Come see me and take a class for FREE to see what it's like. Think you're not "fit" enough to do them. THINK AGAIN! You'll work at whatever level of fitness you can.

In Peace,

David

Essential Health
I have been using essential oils for many years for many different aspects of health and wellness. A lot of people have asked me for more information. Well here is a new web site with ALL the information you need. Please check it out and tell me what you think.
Email: david@perfectfitwc.com
Phone: 719-331-3352
Web: My Website